#upfs

Healthy vs. Unhealthy

Healthy tends to just mean anything that is nutritionally dense and lacking in things that could actively harm you, so the opposite of this would be unhealthy. This is why whole/minimally processed (group 1) foods are your best bet, they are inherently healthy foods. Another part of it is ease, there is a lot of information out there on what additives are dangerous and then on the flip side an equal number of people saying the other side is fearmongering, because there is only a limited amount of food a person can eat in a day, filling your meals with group 1 foods means that you’re less likely to reach for UPFs [1].

Note though that I say less likely and not never, there are some UPFs that can be pretty useful for example mass-produced breads/tortillas, instant foods when you are in a pinch, sweets when you need to up your blood sugar (especially as pre-workout!). I mean protein powder is a UPF that I consume consistently. But most people would recommend a ratio of 80% whole foods and 20% group 3 and 4 foods.

Negative health effects

I’m not including this as a suggestion of what to cut out, these are just some examples of how they can affect your health.

While this post is about group 4 foods, there are notable dangers to the consumption of processed meats that also fall under group 3. This is because they contain N-nitroso-compounds (NOC) and polycyclic aromatic hydrocarbons (PAH) which are known carcinogens.

Acrylamide, acrolein and heterocyclic amines (HCAs) are all carcinogens that are formed during the Maillard reaction (when sugars and amino acids are heated over 120℃/248°F). Of course it would be unrealistic for most people to avoid this unless you only steam/boil all your food and avoid coffee. But they are notably found in fried foods and baked goods that are particularly browned.

Chemicals used in plastic wrappers and that line cans and bottle tops can seep into food (bisphenol A, S and F/BPA, BPS and BPFs). The dangers of these are less concrete as some note them to be endocrine disrupters.

UPFs tend to be hyperpalateable, to make them so excess salt, sugar and saturated fats are added. Excess salt would raise your blood pressure and cause inflammation, sugar your blood sugar, saturated fats your cholesterol. You may need to exercise more or less caution depending on the current state of your health, I now have low blood pressure, so salt is not a major concern, I genetically have high cholesterol so saturated fats are. Another addition is citric acid especially in drinks, overconsumption can cause tooth erosion and digestive issues.

It would be nearly impossible to completely cut out every food that could cause harm to you, but knowing just how many things can be harmful I think puts into clearer picture what can be sacrificed. Like if barbecuing is important to you then you might want to cut other foods that are also carcinogenic.

UPFs and weight

While not all weight gain is caused by the overconsumption of UPFs there is an undeniable connection, put simply they are calorically dense and often designed to be addictive and not filling so you’re purchasing more. On average it is still cheaper to have a balanced meal from whole foods than ordering out or a filling one based off UPFs. In terms of convenience, I’ve mentioned before that UPFs can be good in a pinch, reliance is a danger. There are tons of videos on meal prepping for a week and up to a month at a time, as much as it can be a little boring I would rather eat the same 2-3 meals if it meant being healthy. While I add this section I am very aware that people at a normal weight may also overconsume UPFs and have never had a vegetable and in no way do I think that is healthy either, they are likely still experiencing malnutrition.

Videos on meal prepping: 1, 2, 3

[1] I’m just going to say that it isn’t normal if you feel like you just CANNOT avoid these foods/stop thinking about them if they’re nearby or you’re consistently eating to the point of discomfort, while I would personally suggest talking to a mental health professional about this if you don’t have access to one cutting these foods out for a while might help

Ingredients

7 hotdogs, fried (just the number in the pack I used)

45g butter, extra to brush on top

160ml or 2/3 cups of milk

270g bread flour + 15g for tanzhong

1 tsp instant yeast

35g sugar

1tsp salt

1 egg for egg wash, white sesame seeds (optional)

Method

Heat the milk and butter until it comes to a boil. Let cool/refrigerate until it’s at room temperature.

In a saucepan, mix 15g of flour with 4 tbsp of water until smooth, cook on low heat until it is a thick paste. Let cool to room temperature.

Combine all your ingredients except the hotdogs in a bowl and knead until it comes together to form a ball, it’s a supple and sticky dough. I would recommend a stand mixer with a hook attachment (10-15 minutes). You could do this by hand but I would suggest mixing vigorously with a wooden spoon or stiff spatula, before doing slap-folds with lightly oiled hands.

Let rise until doubled in size. For me this would have taken about an hour in my hot kitchen so I let it go for 3 hours in my fridge. If you have a cooler kitchen it might take about 2 hours, it all depends on the temperature of your environment, the ingredients and how much you worked it.

Divide into 7 portions. The number it makes is simply how many hotdogs are in the pack I used. Each portion is about 80g. Roll them out to form 12-15 inch logs, the length will depend on the length of your hotdogs though so you might have to make an ugly first. These will expand quite a bit in the oven so take care when arranging.

At this point preheat your oven to 190C or 375F.

Let the formed buns proof for another 45 mins on your counter, they should be quite puffy.

Brush with an egg wash, you could sprinkle some sesame seeds on top here.

Bake for 18-20 mins until they are golden brown.

Brush them with melted butter when they’re out, I used garlic butter here.

Enjoy!

These hotdogs actually didn’t use nitrates as a curing agent and instead used phosphates which from what I’ve read aren’t carcinogenic but shouldn’t be consumed in excess either.